Loss of muscle mass, also known as muscle atrophy, occurs when muscle fibers shrink and weaken over time. This leads to reduced muscle strength and function. Some key points about loss of muscle mass include:
- Causes - Loss of muscle mass can be caused by lack of physical activity, poor nutrition, aging, illnesses, injuries, medications, and other factors. As we get older, we naturally lose some muscle mass in a process called sarcopenia.
- Symptoms - Common signs of muscle loss are feeling weaker, fatigue, loss of strength, less endurance, tripping or falling, and a decline in ability to do daily activities. Muscle loss can also make weight loss harder and cause excess body fat.
- Health risks - Loss of muscle mass increases the risk of fractures, metabolic disorders, insulin resistance, falls and injuries. It can also negatively impact quality of life and independence.
- Prevention - Engaging in resistance training and eating enough protein can help maintain and build muscle as we age. Getting at least 30 minutes of moderate physical activity daily and challenging your muscles also helps.
- Treatment - Treatments for muscle loss include exercise (weight training and aerobic activity), getting adequate protein in the diet, possibly taking supplements like creatine or vitamin D, and sometimes medication.